How warm-up rugby drills can improve performance

Warming up is important prior to any exercise, but warm-up rugby drills can prove particularly beneficial for anyone interested in this sport. Read on to find out why.

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Benefits of warm-ups

Rugby players complete warm-up drills prior to a game to enhance their performance; in addition, warm-ups offer other vital benefits. According to Health Guidance, warming up is one of the most efficient ways to avoid injuries. It also increases body temperature and blood flow, and mentally prepares players for a match.

Getting the warm-up right

You are not likely to gain the benefits from warm-ups unless you do this properly, so understanding the techniques and strategies of rugby drill warm-ups is as important as knowing how to play the game itself.

Experts say that warm-ups should be specific to the activity or action that will take place in the forthcoming game; in addition, stretches should consist of controlled movements rather than being held for a period of time.

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Players should work up a light sweat during warm-ups without causing over-exertion. Steer clear of warming up on hard surfaces and avoid bouncing during sessions, as these easily cause over-exertion. Crucially, the main game or activity should start within 45 minutes of completing the warm-up to receive the maximum benefits from this pre-training session.

If you want to ensure you get the warm-up right and use the correct techniques, following a rugby drill video such as those available from makes great sense. Warm-ups help to improve performance; however, remember that different players may require different amounts of time to complete the warm-up process and never compare yourself with others.

Other factors to consider

Tailor your warm-up sessions to the environment. If it is cold outside, you may prefer to warm up indoors; in particular, reduce the time between warm-ups and starting the main play when the weather is cold. Staying hydrated is important, with drinking plenty of water necessary even at the warm-up stages.

Don’t forget the cool-down

Many sports players focus solely on the warm-ups; however, you should pay equal attention to cooling down after a match. This not only helps to break down waste products in the muscles but can also help to prevent aches and pains. Gentle movements and static stretching are key to effective cool-down sessions.